Zzzz... Bedtime meditation for a restful and rejuvenating sleep 

We’ve all been there: you’ve finished putting the kids to bed, brushed your teeth and you’re just tucking yourself in under your own duvet, when you notice the time. If you fall asleep in 20 minutes, you’ll still get six hours… maybe. Spoiler: the more you count, the less you sleep. That’s why some people turn to bedtime meditation. A simple, soothing practice that helps calm the mind and prepare the body for rest. After all, with everything you do – you deserve the best sleep! 

If you’ve ever wondered, “Does meditating for sleep really work?”, the answer is yes – and you don’t need candles, chanting, or a yoga mat to do it. All you need is a few minutes, a quiet space, and a reminder that you deserve a little moment of calm before lights out. 

What is sleep meditation? 

So, what is sleep meditation exactly? Simply put, it’s a set of techniques designed to relax your body and quieten your thoughts so you can drift off naturally. Unlike energising daytime practices, sleep meditation for adults is all about slowing down – lowering your heart rate, easing tension, and signalling to your brain that the day is officially over. 

Think of it as a bedtime story for grown-ups, only instead of listening to someone else narrate the story, you’re gently guiding yourself towards the land of nod. 

1. Create space for relaxation before bed 

The first step is carving out some time at the very end of the day for yourself. Sounds difficult, right? But it doesn’t have to be if it becomes part of your routine. Relaxation before bed means creating an environment that feels cosy and distraction-free. All you need to do is dim the lights, switch your phone to silent mode, and make your space as comfortable as possible. It’s only an extra minute or two and can make all the difference. Treat your time for bed as an investment into your self – giving yourself the care that you deserve. 

2. Start with a body scan  

Now that you're comfortable, let’s tackle how to meditate before bed. Start by lying down in a comfortable position. Close your eyes, take a deep breath in through your nose, and exhale slowly through your mouth. Repeat this cycle a few times until you feel your shoulders drop and your body relax. 

You can also try a “body scan”: focus on each part of your body in turn, from your forehead, eyebrows, chin, down to your shoulders, hips, knees, calves and toes, releasing any tension you notice. This simple ritual of meditating for sleep helps move you away from the day’s stress and into rest mode.  

3. Indulge in some breathing and visualisation 

Many people ask, “What’s the best meditation to help me sleep?” As mentioned, breathing techniques are a great place to start. But after a particularly hectic day at the office – or with an important meeting ahead, your mind may still wander as you try your breathing techniques. 

If this happens, you can also try guided visualisation. Picture yourself somewhere calm – a quiet beach, a warm cabin, or even tucked up in the softest bed imaginable. Let yourself sink into the visualisation of the distraction-free environment of your dreams (literally). With this adult sleep meditation technique, you’ll soon be drifting off. It might not be on a private yacht in the Bahamas, but a restful night’s sleep is good enough, right? 

4. While you meditate, let the thoughts drift 

Here’s the secret: bedtime meditation for adults isn’t about forcing your mind to go blank. Thoughts will pop up (yes, even the intrusive ones), but instead of wrestling with them, imagine they’re balloons floating away. 

By practising this gentle release, you’re teaching yourself that it’s okay to let go of the day. Over time, this can make your sleep meditation for adults more effective, helping you fall asleep faster and stay in a deeper sleep for longer.¹ 

How do you meditate in bed without stressing about it? 

A common question is, “How do you meditate in bed without worrying you’re doing it wrong?” It’s easy to get distracted – that’s all part of the process. Lie down flat, close your eyes, and breathe. When you feel your mind wandering off (even to worries of doing it wrong), gently bring it back to your breath or to the sensation of your body sinking into the mattress. 

You don’t need special equipment or complex routines. Adult sleep meditation works best when it feels natural – something you look forward to, not another chore on your to-do list. 

To really achieve the best sleep meditation for adults, think of bedtime meditation as your permission slip into rest – without guilt, without the bedtime doomscrolling (guilty), and without pressure to “achieve” sleep. It’s really about reclaiming the moment of calm for yourself. Sleep isn’t just a basic need – treat it as a luxury you get to enjoy every single night. 

And if you’d like more ways to bring a little calm into your every day, take a look at our guide on how to live your best ‘soft life’ – it’s full of simple ideas to help you add more ease and comfort to your routine. 

Sources: 

¹ How meditation can help with sleep, NHS